Vitamin B

Vitamin

Action in the body

Good Food sources

Deficiency

Excess

Vitamin B1 (thiamin)

Helps convert carbohydrates into energy; essential for functioning of the heart, muscles and nervous system.

Dried milk, Egg, Enriched bread and flour, Lean meats, Legumes, Nuts and seeds, Organ meats, Peas, Whole grains

Rare except in people who abuse alcohol.

Excess vitamin B1 is excreted through the urine.

Vitamin B2 (riboflavin)

Growth, red blood cell production and releasing energy from carbohydrates.

Dairy, Eggs, Green leafy vegetables, Lean meats, Legumes, Milk, Nuts, Fortified breads and cereals

Rare except in those who are severely malnourished.

Excess vitamin B2 is excreted through the urine.

Vitamin B3 (niacin)

Helps the digestive system, skin and nerves to function; helps convert food to energy.

Dairy, Eggs, Enriched breads and cereals, Fish, Lean meats, Legumes, Nuts, Poultry

Rare; niacin is found in protein rich foods.

Excess niacin can result in flushed skin, rashes, liver damage.

Vitamin B4 (biotin)

Essential for growth and a omponent of enzymes that break down fats & carbohydrate.

Cereal, Chocolate, Egg yolk, Legumes, Milk, Nuts, Organ meats (liver, kidney), Pork, Yeast

Rare unless a person is eating raw egg whites frequently (a protein in raw egg whites binds biotin and prevents absorption).

Excess biotin is excreted through the urine.

Vitamin B5 (pantothenic acid)

Essential for growth and metabolism; plays a role in the production of hormones and cholesterol.

Avocado, Broccoli, kale, other cabbage family veggies, Eggs, Legumes and lentils, Milk, Mushrooms ,Organ meats, Poultry ,White and sweet potatoes, Whole-grain cereals, Yeast

Rare

Large doses of pantothenic acid may cause diarrhea.

Vitamin B6 (pyridoxine)

Works as a coenzyme involved in over 100 enzymatic reactions, particularly those concerned with protein metabolism. Plays a role in cognitive development, immune functioning, hemoglobin formation and metabolism.

Chickpeas, Beef liver, Yellowfin tuna, Salmon, Chicken breast, Fortified breakfast cereals, Potatoes and other starchy vegetables, Turkey (meat only), Fruits (other than citrus)

Rare

Large doses of vitamin B6 over time can cause nerve damage.

Vitamin B9 (folic acid/ folate)

Helps the body make and maintain new cells. Pregnant women need folic acid to help prevent birth defects in babies.

Found in supplements as folic acid. In food, it is found as folate.

Fortified breakfast cereal, Beef liver, Black-eyed peas, Spinach, Asparagus, Enriched rice, Baked beans, Broccoli, Green peas, Enriched egg noodles

Though deficiency is rare, women of child-bearing age have an increased need for folate/ folic acid.

Excess folic acid may mask a vitamin B12 deficiency. Some medications may interfere with the body’s absorption of folate.

Vitamin B12
(cobalamin)

Red blood cell formation, neurological function, DNA synthesis.

Animal products & some fortified foods: Beef liver, Clams, Fortified breakfast cereals, Trout, Salmon, Haddock Yogurt, Beef, Tuna, Milk

Strict vegetarians and the elderly are at risk for deficiency. Vegetarians may not get it from their food and the elderly may not be able to break natural B12 from the protein it is bound to be able to use it.

Excess vitamin B12 is excreted through the urine.